10 mg of Vitamin K1 a day? 10 times what I take now?!!
http://www.lef.org/magazine/mag2000/feb00-report.html
This is copied from the live strong website.
Overview
Vitamin K is a fat-soluble vitamin that helps your blood to clot, while also playing a role in bone health. It is rare for people to be deficient in vitamin K, as a bacteria in your intestines produce it. Vitamin K is also in a variety of leafy greens. Although deficiency is rare, there are daily intake recommendations for vitamin K.
Adult Vitamin K Needs
Adult men aged 19 and older need 120 mcg of vitamin K daily. Women of this age need 90 mcg, whether or not they are pregnant or breast-feeding.
Dosage and precautions
Vitamin K is not stored in the body, and is therefore nontoxic in high amounts. Forty-five milligrams a day were used in osteoporosis studies without any ill effect. Vitamin K has been approved in Japan for the treatment of osteoporosis since 1995. Several thousand times more than what people are currently getting in their diet has been taken without any toxicity. Dosage depends on an individual's diet, age, whether they are taking drugs, and what stressors are present. Generally, 10 mg/day is recommended.
Vitamin K2 (menaquinone), is itself a category of vitamin K that includes many types of vitamin K2. The two subtypes of vitamin K2 that have been most studied are menaquinone-4 (menatetrenone, MK4) and menaquinone-7 (MK7). MK4 is produced via conversion of vitamin K1 in the body, in the testes, pancreas and arterial walls.[3] While major questions still surround the biochemical pathway for the transformation of vitamin K1 to MK4, studies demonstrate that the conversion is not dependent on gut bacteria, occurring in germ-free rats[4][5] and in parenterally-administered K1 in rats.[6][7] In fact, tissues that accumulate high amounts of MK4 have a remarkable capacity to convert up to 90% of the available K1 into MK4.[8][9]
In contrast to MK4, MK7 is not produced by humans but is converted from phylloquinone in the intestines by gut bacteria.[10] However, bacteria-derived menaquinones appear to contribute minimally to overall vitamin K status.[11][12] MK4 and MK7 are both found in the United States in dietary supplements for bone health. The US FDA has not approved any form of vitamin K for the prevention or treatment of osteoporosis; however, MK4 has been shown to decrease fractures up to 87%.[13] In the amount of 45 mg daily MK4 has been approved by the Ministry of Health in Japan since 1995 for the prevention and treatment of osteoporosis.[14] MK4 has also been shown to prevent bone loss and/or fractures caused by corticosteroids (e.g., prednisone, dexamethasone, prednisolone),[15][16][17][18] anorexia nervosa,[19] cirrhosis of the liver,[20] postmenopausal osteoporosis,[21][22][23][24][25][26] disuse from stroke,[27] Alzheimer’s disease,[28] Parkinson disease,[29] primary biliary cirrhosis[30] and leuprolide treatment (for prostate cancer).[31] MK7 has never been shown in any clinical trials to reduce fractures and is not approved by any government for the prevention or treatment of any disease. However, in 19 February 2011, HSA (Singapore) has approved a health supplement which contains vitamin K2 (MK7) and vitamin D3 for increasing bone mineral density.[32]
2) Vitamin K2–If you lived in Japan, you would be prescribed vitamin K2. While it’s odd that K2 is a “drug" in Japan, it means that it enjoys the validation required for approval through their FDA-equivalent. Prescription K2 (as MK-4 or menatetranone) at doses of 15,000-45,000 mcg per day (15-45 mg), improves bone architecture, even when administered by itself. However, K2 works best when part of a broader program of bone health. I advise 1000 mcg per day, preferably a mixture of the short-acting MK-4 and long-acting MK-7. (Emerging data measuring bone resorption markers suggest that lower doses may work nearly as well as the high-dose prescription.)
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